Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Millet raw

Pomegranate vs. Millet raw — In-Depth Nutrition Comparison

Compare

What are the differences between pomegranate and millet raw?

  • Millet raw is richer than pomegranate in manganese, copper, phosphorus, iron, vitamin B1, vitamin B3, magnesium, vitamin B6, vitamin B2, and fiber.
  • Millet raw's daily need coverage for manganese is 66% more.

We used Pomegranates, raw and Millet, raw types in this article.

Infographic

Pomegranate vs Millet raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +21%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +850%
Contains more IronIron +903.3%
Contains more CopperCopper +374.7%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +691.7%
Contains more ManganeseManganese +1271.4%
Contains more SeleniumSelenium +440%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin KVitamin K +1722.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +528.4%
Contains more Vitamin B2Vitamin B2 +447.2%
Contains more Vitamin B3Vitamin B3 +1510.9%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +412%
Contains more FolateFolate +123.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Millet raw DV% diff.
Manganese 0.119mg 1.632mg 66%
Copper 0.158mg 0.75mg 66%
Phosphorus 36mg 285mg 36%
Iron 0.3mg 3.01mg 34%
Vitamin B1 0.067mg 0.421mg 30%
Vitamin B3 0.293mg 4.72mg 28%
Vitamin B6 0.075mg 0.384mg 24%
Magnesium 12mg 114mg 24%
Protein 1.67g 11.02g 19%
Vitamin B2 0.053mg 0.29mg 18%
Carbs 18.7g 72.85g 18%
Fiber 4g 8.5g 18%
Calories 83kcal 378kcal 15%
Polyunsaturated fat 0.079g 2.134g 14%
Vitamin K 16.4µg 0.9µg 13%
Zinc 0.35mg 1.68mg 12%
Folate 38µg 85µg 12%
Vitamin C 10.2mg 0mg 11%
Vitamin B5 0.377mg 0.848mg 9%
Fats 1.17g 4.22g 5%
Vitamin E 0.6mg 0.05mg 4%
Selenium 0.5µg 2.7µg 4%
Saturated fat 0.12g 0.723g 3%
Monounsaturated fat 0.093g 0.773g 2%
Choline 7.6mg 1%
Potassium 236mg 195mg 1%
Net carbs 14.7g 64.35g N/A
Calcium 10mg 8mg 0%
Sugar 13.67g N/A
Sodium 3mg 5mg 0%
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +798.8%
Contains more ProteinProtein +559.9%
Contains more FatsFats +260.7%
Contains more CarbsCarbs +289.6%
Contains more OtherOther +511.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +731.2%
Contains more Poly. FatPolyunsaturated fat +2601.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.